More Tips on Portion Control

 Like probably everyone else on the planet right now, I am trying to figure out how to keep my family adequately fed during this season of high inflation. Food Stamps, SNAP Benefits, and tight grocery budgets are being stretched mighty thin or not covering all food needs. People are turning up to food pantries that have never needed to use one before or haven't for a long time. Shortages and low stocks contribute to the feeling of desperation. Something has to change, and since it is not on the supply side, we consumers are the ones that have to change.

 The places and the way I shop has been slowly changing over the last year. We already shopped from the sale ads at the stores, but now I spend more time shopping as I am hitting more stores. I buy more food from our Family Dollar than I used to making sure to always take advantage of their $5 of coupons when they have them. I even stopped in to an Odd Lots store in a town we happened to go through and bought some non-perishable food I found there.

 But that is not enough. We've also changed what we eat. We now only have meat several times a week instead of every day. Just recently we cut out eggs during the week and save them for the weekend. Speaking of the weekend, we only eat two planned meals on the weekend. A brunch in late morning and an earlier dinner. But don't worry, my kids aren't going to bed hungry. We eat a snack in the evening of crackers with peanut butter, air popped popcorn, homemade cookies and milk or whatever veggies we have left as a crudite plate. Whatever I can scrounge up really.

 My new effort is to be more mindful of portion sizes. I've been experimenting this week with how I serve our meals. Usually everyone would make their own plate from what was offered, but this week I have been making everyone's plate for them using the portion sizes that I posted about last blog entry. I made a few observations.

1.  We regularly eat way bigger portions than what the guides suggested, except for vegetables, for some family members, that portion was smaller.
2.  If the plate looks half empty, people felt shorted. My dinner plates are bigger than the standard size paper plate, so I did a side by side comparison and the same amount of food does look like more on a smaller plate. Perception counts for a lot.
3. If they had to get up and go into the kitchen to get more food, instead of it being right there on the table, more times than not the kids didn't go get seconds.
4. Meals consist of a protein, a carb and a vegetable, roughly. So if after having their plate with appropriate portion sizes on it, it is ok to offer a cheaper protein/carb/veg. So if after dinner someone turns up hungry again, there is nothing wrong with offering a peanut butter sandwich or come carrots as they are fulfilling a need that person has.
5. After I make everyone's plate, I take out a portion and package it up for someone's lunch. No one even notices.
   
6. On the weekends when we serve only two meals, I'm not going to be as strict on the portion sizes as seconds of a meal already made are cheaper and easier than making a whole nother meal.

 

Here are some tips I found on the internet to help with portion control. Hope you find something that is helpful!

 

• Do not eat from the bag. You could be tempted to eat too much. Use the serving size on the package to portion out the snack into small bags or bowls. You can also buy single-serving portions of your favorite snack foods. If you buy in bulk, you can divide snacks up into single-serving portions when you get home from the store.
  

• Serve food on smaller plates. Eat from a salad plate instead of a dinner plate. Keep serving dishes on the kitchen counter so you will have to get up for seconds. Putting your food out of easy reach and out of sight will make it harder for you to overeat.

• Do not eat mindlessly. When you snack in front of the television or while doing other activities, you will be distracted enough that you may eat too much. Eat at the table. Focus your attention on your food so you will know when you have had enough to eat.
  

• Snack between meals if desired. If you are hungry between meals, eat a healthy, high-fiber snack such as a piece of fruit.. The snack will fill you up so that you do not eat too much at your next meal. Snacks that pair protein and carbohydrates with fiber will leave you more satisfied. Some examples are having an apple with string cheese, whole-wheat crackers with peanut butter, or baby carrots with hummus. 
  

• Bulking up your meals with vegetables is one easy way to cut calories while making you feel full. Spinach, for example, can be used as a sandwich-topper or can add fiber and nutrients to pasta and stir-fries. Other ideas to eat more vegetables include replacing meat with mushrooms, adding diced apples to your oatmeal, and using a whole-wheat pita in place of bread so you can stuff it with more vegetables. 
  

•  Drink 16 ounces (a big glass) of water before you eat. Filling your stomach with water will naturally make you less likely to overeat.  Plus, some symptoms of dehydration may actually be what's causing you to feel hungry. When you’re feeling hungry, drink water. Thirst is often confused with hunger, so sipping some water before you eat may eliminate what feels like hunger. I know that for myself, if it is not hot outside, I really have to make sure that I drink enough during the day.
  

 Have you got any tips on keeping your grocery budget in check? Please share, I am always on the lookout for more tips!!!

~Sarah

 Medlineplus.gov.

Health.com